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Medicine Ball Training

The ability to generate strength and
power is a very important component for success in many sports, particularly in
those involving explosive movements. Medicine ball training, in conjunction
with a program of weight training and circuit training, can be used to develop strength and
power. Certain medicine ball exercises can also be used as part of a plyometric training program to develop explosive
movements. Medicine ball training is appropriate to all levels of ability, age,
development and sport. To be most effective the program should contain
exercises that match the pattern of movements of the sport.

Planning a program

The following are some guidelines (Jones 1997)[1] in planning and running a
medicine ball session:

You will need to have a number of different weights of
ball available - heavy, medium and light

Initially, athletes should use a light weight ball and
gradually progress to heavier ones

Check there is sufficient space (including ceiling
height) and that the structure of the walls are safe if any rebounding
exercises are used

Maintain good discipline as medicine balls can be
dangerous if used incorrectly

An effective work-out with medicine balls can be achieved
in about 30 to 40 minutes, if the athlete works efficiently

Quality of movement is more beneficial than quantity of
exercise repetitions or sets

Technique and Safety

To ensure personal safety and good technique while doing
medicine ball exercises the following points should be remembered (Jones 1997)[1]:

Complete throws with full extension of the arms

On standing exercises plant feet before beginning to
throw the ball

Always use the full joint range in the correct sequence
in carrying out each exercise

Maintain technique - do not sacrifice control for
distance

Inexperienced athletes should not take the ball too far
back behind the head when carrying out overhead throws

When picking up a ball, ensure the knees are bent and the
back is kept straight

When carrying out exercises lying on your back, ensure
the lower back always remains in contact with the surface

Prior to a catch, ensure you:

keep arms extended

keep hands together

keep eyes on the ball

reach out to meet the ball prior to making
contact

do not attempt to catch balls thrown wildly

Example Program

The following is an example of a program of general medicine ball
exercises. These exercises and many more are detailed in "Strength Conditioning with Medicine Balls" by Max Jones:

Standing torso twist

Stand back to back 1 metre apart

Keep your hips facing forward and legs slightly
relaxed

Pass the ball to one another by only twisting the
torso

Two sets of ten repetitions (2 x 10)

Hamstring curls

Lie flat on the ground

Roll the ball along the back of legs

On reaching the heels the ball is flicked up

Two sets of eight repetitions (2 x 8)

Chest push

Feet together

Hands behind ball and elbows out

Step forward and push ball upwards and towards your
partner

Two sets of eight repetitions (2 x 8)

Vertical extensions

Stand back to back approx. 60cm apart

Ball is passed overhead

Ball is returned between the knees

One set of ten repetitions (1 x 10)

Lay back double arm throw

Support your back with a large medicine ball

Throw another medicine ball to your partner

Partner returns ball to an overhead position

Two sets of eight repetitions (2 x 8)

Double leg kicks

Lie on your back

Soles of feet facing partner

Partner stands 3 metres away

Partner throws ball in a looping path onto your feet

Bending your knees back to your chest the ball is then
kicked back to your partner

Do not lower your legs to the ground

Two sets of ten repetitions (2 x 10)

Straight arm standing throw

Place one foot 50 cm behind the other

Take the ball back, ensure hands are high, shoulders
stretched and chest out

Step forward and throw the ball to your partner, keeping
the arms straight

Two sets of eight repetitions (2 x 8)

Abdominal curl

Sitting up slightly, resting on your hands

Knees bent

Ball is held by the knees

Draw knees up to the chest

Return to the starting position

One set of twelve repetitions (1 x 12)

How much?

An effective workout with medicine balls can be achieved in about
30 to 40 minutes, if the athlete works efficiently. Carry out two or three
sessions per week with a recovery period of 36 to 48 hours between sessions.
Each session should be made up of 8 to 10 exercises with the athlete performing
2 to 3 sets of each exercise. If the athlete is to develop strength and
muscular endurance then conduct 6 to 12 repetitions of each exercise. If
the athlete is to develop muscular endurance rather than strength then conduct
12 to 30 repetitions.